CrossFit Prototype , Integrated Martial Arts – CrossFit
8 min EMOM Pull up/Farmers Carry (AMRAP – Reps)
8 min EMOM
1A Pull up (Kip is allowed; 10-15 reps unbroken; C2B Rx+; if can’t kip; Strict pull ups 4-6 reps)
1B Farmers Carry x100 ft (can be done outside or inside (50 ft down/ 50 ft back)-4th parking space outside
*Score total reps for pull ups and put weight for farmers carry in notes. Rx are pull ups kip or strict; Rx+ is C2B
ReneGators (Time)
3 RFT
10 pistol squats (total; alternating legs; side step ups on box scaled option)
20 renegade rows (25/15lbs) (10/10 each side alternating)
400m run
*do not get super wide base on renegade row unless you need to, try to stay just outside the shoulders with feet; prevent rotation here)
20 min cap